Banana Date Muffins

  • By RRC
  • 31 Jul, 2017

Tired of just eggs and oatmeal for breakfast? Try spicing things up with some delicious Banana Date Muffins! Banana’s in baking are wonderful because they add volume and moisture, which means you need far less oil and butter to make your recipe taste good! These muffins work well as a snack on the go, or part of a healthy breakfast served along side some fruit and yogurt.

Prep Time: 10 minutes

Bake Time: 14 minutes

Serves 12


1/4 cup vegetable oil

2/3 cup granulated sugar

1 large ripe banana, mashed (about 1/2 cup)

1 large egg

1/3 cup low-fat plain yogurt

1 tsp vanilla extract

1 tsp cinnamon

3/4 cup all-purpose flour

1/4 cup whole wheat flour

1 1/2 tsp baking powder

1 tsp baking soda

pinch of salt

3/4 cup chopped dried dates

  1. Preheat oven to 350°F. Lightly coat a 12-cup muffin tin with cooking spray.

In a large bowl, combine the oil, sugar, banana, egg, yogurt, vanilla and cinnamon. Whisk together until well combined.

  3. In another bowl, combine both flours, baking powder, baking soda, salt and dates. Stir well. Add the dry ingredients to the wet ingredients gradually and stir until the dry ingredients are just moistened.

  4. Spoon the batter into the prepared muffin cups and bake for about 14 minutes, or until the tops are firm and a tester inserted in the middle of the muffin comes out clean.

Nutritional Analysis per Serving (1 muffin)

Calories 176 

Protein 2 g 

Fat 5.6 g 

Saturated Fat 0.6 g 

Carbohydrates 30 g 

Cholesterol 18 mg 

Sodium 209 mg

Fiber 1.6 g

DID YOU KNOW? Fresh dates are a premium source of vitamin C. They are fat free, cholesterol free and a good source of fiber. Dates have a number of other vitamins including A1, B1, B2, B3 and B5, and more than 20 different amino acids, which help us to digest carbohydrates more easily and control blood-sugar levels and the content of fatty acids in our bodies.

The Personal Gourmet Blog

By RRC 17 Aug, 2017
After exercise and some intense calorie-burning, it is extremely important to replenish your body with the proper nutrients so that your body and muscles can recover. Here are the top 5 snacks to have after a sweaty session on the treadmill:
By RRC 15 Aug, 2017

Prep Time: 10 minutes
Cook Time: 35 minutes

Serves 6

By RRC 10 Aug, 2017

Prep Time: 10 minutes

Cook Time: 12 minutes

Serves 4


  • 12oz raw shrimp, peeled and deveined, and tail removed
  • 8 oz cleaned squid cut into rings
  • 12 mussels, scrubbed 
  • 8 oz linguini 
  • 1 cup thinly sliced red onion 
  • 1/2 cup thinly sliced red bell pepper 
  • 1/2 cup thinly sliced zucchini
  • 3 tbsp olive oil, and 1 tbsp
  • 3 tbsp freshly squeezed lemon juice
  • 2 tsp minced fresh garlic
  • 1 tsp hot chili sauce, or to taste
  • 1/3 cup chopped cilantro
  • Salt and Pepper to taste


  1. Preheat the oven to 425ºF. Line a baking sheet with foil and spray with cooking oil. 
  2. Place the shrimp, squid and mussels on the prepared baking sheet. Roast for 8 minutes, or until the mussels open. Remove from the oven and keep covered.
  3. While the seafood roasts, cook the linguini in boiling water until al dente, about 8 minutes. Drain, reserving 2 Tbsp of the pasta water for the sauce. Set aside.
  4. While the pasta cooks, spray a large non-stick skillet with cooking oil, add the 2tsp of olive oil and place over medium heat. Add the onion, bell pepper and zucchini; stir-fry for 4 minutes, just until the vegetables begin to soften. Add the seafood, pasta, the final tbsp. of olive oil, reserved pasta water, lemon juice, garlic, chili sauce, cilantro, salt and pepper. Toss well and serve. 

Nutritional Analysis per Serving (1/4 of the recipe)

  • Calories 491 
  • Protein 32 g 
  • Fat 17 g 
  • Saturated Fat 2.5 g 
  • Carbohydrates 52 g 
  • Cholesterol 230 mg 
  • Sodium 379 mg 
  • Fiber 3.4 g 

By RRC 09 Aug, 2017
  • 1 cup of flour
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup brown sugar
  • 1/3 cup chocolate chips
  • 2 tbsp milk
  • 2 tbsp olive oil
  • 1/4 tsp pure vanilla extract
  • 1 cup raw kale (or spinach), woody stalks discarded

  1. Preheat oven to 325 F.
  2. In a food processor, blend kale until extremely fine.
  3. Combine all dry ingredients in a medium bowl, then stir in remaining wet ingredients, as well as the kale, to form a dough. The dough will seem dry at first but will loosen up. **Add 1 additional tbsp milk of choice only if needed
  4. Roll the dough into balls. Place on a cookie tray, and bake 11 minutes. They will appear underdone, but leave them out to cool for 10 minutes, in which they will settle.
By RRC 31 Jul, 2017

Prep Time: 10 minutes

Bake Time: 14 minutes

Serves 12

By RRC 20 Jul, 2017
In the last decade, nutrition, health, and wellness have become a huge topic of discussion, and everyone seems to have a different opinion on what is best for overall health, well-being, and weight loss! But how much of this information is rooted in fact? Between vilified foods, strict diets, and excessive exercise regimes, it’s hard to decipher what is valuable nutritional information , and what is mainstream nonsense. Here are several “facts” from mainstream nutrition that you should reconsider:
By RRC 14 Jul, 2017

Makes 4 servings

Preparation time 20 minutes • Cooking time 16 minutes

  • 12 oz (375 g) diced boneless skinless chicken breasts
  • 3 Tbsp (45 mL) all-purpose flour
  • 2 tsp (10 mL) vegetable oil
  • 11/3 cups (335 mL) chopped onion
  • 2/3 cup (160 mL) diced carrots
  • 2 cups (500 mL) diced mushrooms
  • 3/4 cup (185 mL) diced red bell pepper
  • 2/3 cup (160 mL) diced water chestnuts
  • 1/2 cup (125 mL) diced green onions
  • 1/3 cup (80 mL) chopped cilantro

Hoisin Sauce

  • 1/2 cup (125 mL) Hoisin Sauce, divided
  • 8 large Boston lettuce leaves
  • 2 tsp (10 mL) sesame seeds
  1. Dust the chicken with the flour and sauté in a skillet sprayed with vegetable oil just until cooked. Alternatively, these can also be grilled on the BBQ! Set aside when cooked through.
  2. In a large nonstick skillet sprayed with vegetable spray, heat the oil then sauté the onions for 5 minutes or just tender and fragrant. Add the carrots and mushrooms and sauté for another 8 minutes until tender, with no moisture left from the mushrooms. Add the red pepper and sauté for 3 minutes. Add the chicken, water chestnuts, green onions and cilantro.
  3. Add half of the Hoisin Sauce to the chicken mixture.
  4. Serve the chicken mixture with the lettuce and the remaining sauce on the side. Garnish with sesame seeds.

***Tips: Make ahead prepare the entire dish early in the day. Reheat gently in a skillet just before serving.

Nutrition information (per serving)

  • Calories 262
  • Carbohydrates 31.4 g
  • Fibre 4.1 g
  • Protein 21.3 g
  • Total fat 6.7 g
  • Saturated fat 0.9 g
  • Cholesterol 45 mg
  • Sodium 525 mg
By RRC 11 Jul, 2017

The warm weather has (mercifully) arrived and if you are anything like us, your mind has turned to planning summer vacation. Summer is in full-swing and so are barbecues, patio drinks, and frozen cocktails. If you feel like you are falling off the wagon, you’re not alone! There are ways to maintain a healthy lifestyle, without compromising all the fun activities that come with summer vacation! Here are our best tips on how to have fun, but also continue to look and feel your best this summer.

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